Wake Up with More Energy

Getting solid slumber can reduce your risk of heart disease, diabetes, and depression: make you more alert; and help you process information faster. Follow these sleeping tips to get restorative sleep.

Booze isn’t really a liquid lullaby. Alcohol may help you fall asleep faster, but once your body begins to remove it from your system, it acts as a stimulant. Four or five hours after your last drink, you’ll wake up, and it will be hard to fall back to sleep.

Sleeping tips

Sleeping tips: Instead of a glass of pinot noir, do a nighttime ritual that actually promotes sleep: Take a warm shower (when you step out, your body begins to cool off, a process it goes through before sleep) or sip a cup of decaf chamomile tea.

If you suffer sleep apnea, you’re about 80 percent more likely to feel sluggish during the day, no matter how many hours you sleep. The condition occurs when the soft tissue at the back of your throat blocks your airway during sleep, stopping your breathing and waking you up as many as hundreds of times a night. Imagine how exhausted you’d feel if someone were constantly poking you awake. Apnea deprives your brain of oxygen, increases your heart rate, and saps your energy levels.

Two common signs of apnea: loud snoring and, more seriously, waking up to the feeling that you’re choking.

Sleeping tips: Visit your doctor and start sleeping on your side instead of your back with your head propped up on two or three pillows. If you rest your upper body at a 30-degree or greaterincline, it may make a more direct path for air to move in and out of the lungs. Though it won’t cure sleep apnea, using a neti pot (a ceramic vessel used to flush sinuses with a salt/water solution) daily can make breathing easier.

Exercise will help improve the quality of your sleep – if you time it right. Working out late in the day can actually leave you staring at the ceiling in bet, since it can take three to four hours for your body to cool itself afterward. When your core body temperature is too high and your heart rate is too fast, it can keep you awake. Sleeping tips: It’s better to exercise at least four hours before bedtime. Better yet, hit the gym in the morning or at lunch – you’ll feel the energy-boosting effects for hours.

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